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Many people have started doing golf exercises at home or in a gym but choosing which golf exercise program to complete can be a bit overwhelming. The internet and social media are powerful tools and can provide us with a plethora of great golf specific exercises but which one is best for you? Professional golfers like Jordan Spieth and Justin Thomas have shared the exercises but the training they have gone through is probably more intrusive and comprehensive than what we want or should go through. The following will help you implement a golf conditioning program that provides results…

Golf Exercises Will Enhance your Game

Improving your fitness has been proven to help golfers play a better game. Balance, mobility, flexibility, and strength can help you hit the ball farther with a reduced handicap index. By doing exercises that help improve these aspects will be well worth your time. However, you should avoid exercises that could potentially cause an injury. Hiring a golf fitness professional to help you develop a golf fitness program designed to fit your needs and capabilities is ideal. But not all golfers have the money or time to make this apart of their everyday routine. That does not mean that you cannot start a program and complete golf exercises at home or in the gym. You won’t have to rent expensive equipment — all you need is resistance bands, loop bands, and a dumbbell or kettlebell. While there are steps of a golf conditioning program that should be followed, working on building your strength can be done from home or at the gym at your own pace. Your age and abilities as well as your overall physical health and history will be determine factors in the exercises and reps you should complete daily.

Creating a Golf Conditioning Program that Provides Results

Golf conditioning programs should include the following basic steps in order to be successful.

  1. Get a Physical Assessment – Physical assessments are used to determine your abilities and limitations. If a person has a dysfunction and they work that area too hard, it will become problematic and not help them grow as an athlete. Physical assessments can be a physical mobility screen or a video assessment by going through a series of exercises and movements. Physical trainers may also watch you do warm up exercises to determine any limitations. Completing a physical assessment is the most important step in creating a successful program suited to your needs.
  2. Assess Your Nutrition and Hydration – If you plan on partaking in any fitness program you should be getting at least the minimum amount of macronutrients and staying hydrated. This will help you build up your muscles and get yourself in better physical shape. You most likely will not have to change your entire diet but you will be encouraged to eat enough protein and healthy fats. You should also be drinking plenty of water— both of these steps will maximize your results. What you put into your body is a reflection of what you get out so having a balanced diet with minimal grains and processed foods will be better for your overall health and in turn help you become a better athlete. This is where GLFR Supplements will help the most.
  3. Mobility – After you have completed the physical assessment, the conditioning program should work on any mobility limitations that were discovered. Avoid adding any form of resistance or weight to the limited areas as it will only make the dysfunction worse. You must be able to move your body or parts of it before you work that area out. You might be surprised by the mobility limitations determined from your assessment but don’t allow these to discourage you. Correcting limitations will take time so be patient. Your fitness trainer can help you prioritize which limitations to focus on first. Allowing yourself time to work on correcting your limitations will help you be more consistent when hitting the ball.
  4. Stability – You can work on stability corrections while improving your mobility. In fact, improving your stability has been effective in correcting mobility limitations. Stability is not a reflection of your strength but instead it is defined by your ability to hold a joint in the proper position during any movement. If you lack stability, your range of motion by certain joints will be limited. So while you may have the mobility to do something, if you lack the stability you won’t be able to do the task alone.
  5. Implement Core Exercises – Your trainer will likely implement core exercises from the beginning. These can help improve your stability. When golfing, the core is used to transfer the energy upwards from your legs to your upper body during a swing. If you have a weak core, the energy transferred will be reduced. For this reason, it is important to train your core as part of your golf conditioning program. Your trainer might also add hip mobility and rotation exercises and work on strengthening your lower body but if your core is not strong, any other training your do will be a waste of your time. The ability to be able to move the upper and lower body separately is very important to your golf swing— not being able to do so will reduce your power, distance, and accuracy.
  6. Multiple Planes of Motion –  If you do not work with a fitness professional, you may find yourself only doing one-dimensional movements instead of working through the 3 planes of motion. A solid golf swing will require that your body can move multiple planes at one time. We’re aware of the importance of rotation (transverse plane) in our golf swing. It is also importance that we have the ability to move both forward and backward (saggital plane) as well as moving from left to right (frontal plane). The frontal plane is the least implemented in fitness programs. While it is important to work all three planes, it may not be practical so trainers may focus on one or two at time based on the athletes abilities.
  7. Breathing Exercises – Did you know that most people do not know the right way to breathe? We’re either mouth breathers or our rib cage and pelvis are not aligned and limit our respiration capacity. If you breath and notice that your shoulders become tight, your rib cage is not in the right position. This can pull the top part of your spine forward limiting your ability to rotate your torso which can negatively impact your golf swing. Implementing breathing exercises and adding them into your everyday routine will increase your rotation and mobility.
  8. Physical Assessment 2.0 – 4 to 6 weeks into the program, another physical assessment should be completed. This will determine their improvements throughout the program which will build their confidence and show us what areas we still need to work on. Add New Corrections. Once the reassessment has been completed, you should switch up your exercises. Adding new exercises to address other limitations is the best way to work on continuing improvements. Exercises work differently for different people so by updating the program, you can determine which exercises work best for you while keeping your interest.
  9. Add Strength and Resistance to the Functioning Areas of Your Body – During the first 4 to 6 weeks of the program, you worked on improving limitations and areas of dysfunction. Now you should work on adding strength to those areas. Implementing weights and resistance will help you build up your strength in these areas. Your focus should not be on gaining muscle mass but instead just improving your strength and mobility.
  10. Add Power and Speed – After adding strength and resistance, you continue these but working at a faster pace. You can bring your club in and work on building up the speed of your swing— the more speed in a swing will increase the lower and send the ball farther

Getting started with a golf conditioning program can seem overwhelming but the most important things you can do are to complete an assessment to determine your limitations and abilities, correct your limitations slowly, don’t give up and be consistent, monitor how your habits effect your limitations, avoid adding weight early on, learn basic exercises and be sure that you are doing them correctly to enhance your overall experience with the program.

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About GLFR Supplements

GLFR provides you with premium fitness supplements to boost your golf game. It is no secret that golf is a mental game. However, the physical aspect of golf is showing its importance now more than ever. There is a direct correlation between your fitness levels and your performance on the course. GLFR offers a line of products designed to help you get the most out of your exercise.